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NUTRITION NEWS FROM AMY SAVAGE - RISE & SHINE

I don’t know about you, but I wake up hungry and because my weeks are so busy, I want breakfasts that I can eat at my desk or on the go when I’m at uni. My key to making sure I have a good breakfast is prepping the night before so I can pretty much grab it from the fridge and run out of the door. And I’m not talking prep that takes ages, I’m talking prep that takes 5/10 minutes’ max, because really, I just want to make life as easy as it can possibly be.

When contemplating breakfast, it’s important to consider what foods are going to set you up nicely for the day. Breakfast should make us feel full, comfortably full, not belly rubbing too full. Foods that give us a slow release of energy with the ability to regulate our blood sugar levels and keep us focused.  Breakfast is also a great way to kick start our intake of fibre, carbohydrates, protein, fats, vitamins and minerals for the day and the more vitamins and minerals we can squeeze in, the better. Cinnamon and blueberries are a winning combination with breakfast because of their amazing health benefits. Cinnamon helps to regulate blood sugar levels, has anti-inflammatory and antimicrobial properties and blueberries and cinnamon are both rich in antioxidants. To help set you up for the day, I’ve shared two recipes below, one with an oat base and also a gluten free option with chia.

Apple Cinnamon Overnight Oats (serves 2)

Ingredients:

  • 1 cup oats
  • 2 cups almond, soy or coconut milk
  • 1 apple grated
  • 2 tsp cinnamon
  • Handful of blueberries

 

  1. Place the oats, almond, soy or coconut milk, grated apple and cinnamon into a bowl or jar and stir thoroughly.
  2. Top with fresh or frozen blueberries.
  3. Place into the fridge overnight.
 

Mango & Blueberry Overnight Chia (serves 2)

 Ingredients:

  • ½ cup chia seeds
  • 2 cups almond, soy or coconut milk
  • 2 tsp cinnamon
  • ½ mango (fresh/frozen)
  • Handful blueberries (fresh/frozen)
 
    1. Place the chia and cinnamon into a bowl or jar and stir thoroughly before adding the milk. Stir through and let the mixture sit for a few minutes and then stir again (the chia can sometimes all sink to the bottom, so an extra stir is handy!).
    2. Chop the mango and add with blueberries to the mix.
    3. Optional – it’s really nice and filling with some added crunch and my Ginger Nut Buckwheat Granola is a tasty gluten free option to add and you can find the full recipe here.

     

    These recipes are really quick and easy to make and if you’d like some more healthy recipe inspiration, take a look at my website www.amysavagenutrition.com.

     

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